This high-protein, low-fat recipe is packed with flavor!
Chicken, by itself, is a bit of a blank canvas. Its protein-rich white meat is mellow, with subtle flavor that, without seasonings, doesn’t really taste very exciting. However, add in spices, herbs, or marinades, and you’ll have a divine, moisture-rich meat that’s as versatile as it is tasty. I cook chicken several times a week, simply because of this endless versatility. Sometimes I’ll use it in soups or stews, other times as an addition to healthy salads and grain bowls. My favorite way to serve it, however, is as a main dish, and this particular air-fryer chicken breast recipe is perfect for that purpose. It has just the right amount of flavor and isn’t at all difficult to make. Perfect weeknight food, if you ask me!
If dried-out chicken meat is a concern of yours, don’t worry. In this recipe, the air fryer does a great job at keeping the meat juicy and tender on the inside, while perfectly crispy on the outside. Thanks to the simplicity of the rub, this savory chicken breast can be made on a dime, and it pairs well with a variety of sides.
Is This Air-Fryer Chicken Breast Healthy?
Chicken breast is an inherently lean meat, and using an air fryer keeps the oil to a minimum. Also, for those who are watching their sodium intake, the half teaspoon needed for this recipe won’t ding your diet too much. You could always substitute with your favorite salt substitute if needed or skip it altogether.
The Importance of Tenderizing Your Chicken
The secret to the most tender, melt-in-your-mouth texture is pounding the meat prior to cooking. Pounding, or tenderizing, the chicken loosens up the muscle fibers, which tenderizes the meat. Moreover, when you tenderize the chicken, you ensure its thickness is even. This makes all the difference in certain cuts, where some sections are thicker and others are thin. With an even playing field, there’s no chance of overcooked or undercooked sections.
To properly tenderize your chicken, place the chicken breast between two sheets of plastic wrap. Grab your meat mallet, and using the flat side, pound the chicken until the entire cut is the same thickness. Be sure to start from the thickest point to ensure that you don’t thin the meat too much.
How Do I Store Leftovers?
Once the chicken has completely cooled, transfer it to an airtight container and pop it in the fridge. Consume within 3 to 4 days. You can also freeze chicken for up to 4 months. For the best quality, ensure that your chicken is wrapped tightly in a freezer-safe package in order to prevent freezer burn.
Serving Suggestions
As noted earlier, this recipe is super versatile. Because of that, go ahead and get creative with a variety of sides. Potatoes are always a favorite; try these Garlic Mashed Potatoes or these scrumptious Roasted Mini Potatoes. A simple pasta dish, such as this Delicious Angel Hair Pasta, complements the chicken’s spices quite well. Or keep it low-carb with an Avocado-Pesto Healthy Pasta Salad With Zucchini Noodles.
Ingredients
- 1/2 teaspoon kosher salt
- 1/2 teaspoon paprika
- 1/4 teaspoon garlic powder
- 1/4 teaspoon dried thyme or oregano
- 1/8 teaspoon freshly ground black pepper
- 2 boneless, skinless chicken breasts 7 ounces each
- 2 teaspoons olive oil or avocado oil
Instructions
- In a small bowl, combine salt, paprika, garlic powder, dried herbs, and black pepper.
- Pound the chicken breasts to an even thickness to ensure even cooking.
- Coat the chicken breasts with oil and apply the seasoning mix evenly on both sides.
- Place the chicken in the air fryer and cook at 375°F for 7 minutes. Flip and cook for an additional 3 minutes or until the internal temperature reaches 165°F.
- Let the chicken rest for a few minutes before serving to allow for carryover cooking.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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